Landmine Row

Lats, Traps, RhomboidsBarbell, Landmine Attachment

The landmine row targets the upper and mid-back along a smooth, natural arc. It builds lat thickness and core stability with minimal stress on the lower back, while also enhancing grip strength and scapular control.

How to do it

1Insert one end of a barbell into a landmine attachment and load the desired weight onto the free end.

2Straddle the bar, hinge forward with a flat back, and take a firm grip on the bar or handle attachment.

3Exhale and row the bar toward your lower belly, squeezing your shoulder blades together and keeping your elbows close.

4Pause at the top for one second to get a maximum peak contraction in your back.

5Smoothly lower the weight back down to full extension for a complete stretch without rounding your lower back.

Common mistakes

Jerking your torso up to move the load, which takes tension off the back and risks lower spine strain.

Excessively rounding your lower back, placing dangerous pressure on your lumbar discs.

Flaring your elbows way out to the sides, shifting focus off your lats and onto your shoulder joints.

Breathing

Exhale as you row the weight up, and inhale as you lower it under control back to the start.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.